Deep in the gong The Olympian A small 2012 study by the National Institutes of Health found that people who practiced meditative chanting scored twice as well on a mental health assessment as those who simply listened to relaxing music. Balch, who's been playing gongs ever since ... and more »

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Deep in the gong - The Olympian

Imagine getting into shape without a gym.

It's a tempting prospect.

No annoying music blasting at you. No hassle getting to the gym when the weather's bad. Plus, you get to head home from work or school and work out in your comfy home.

You can also just take your phone, loaded with fitness apps, and head to the park, on your own, on a sunny day.

Sounds great, right?

Good news first: Thanks to apps and YouTube videos, you have a million workout options that do not involve the gym.Most of these options are free. Some of them are fun.

Now here's the bad news: Many of them are not fun.

The challenge: Finding the ones that are.

There's an art to an exercise video. Just as at the gym, the workoutshould be challenging, but not brutal. If it's brutal, you might force yourself through it once, but it'll be tough to get yourself to face it again.

Psychology-wise, the gym has a plus.You're cheered by seeing the instructor, and the rest of the class, sweating along with you. A video is different. How do you know that instructor is doing all these exercises all at once? Videos can fib.

An app can work as an exercise buddy, bugging you to get up and take a walk. But it's easier to ignore than a human being. Working out with an app or a video, you're not accountable to anyone but yourself.

I tried to rely on them for a month to see how it went. I ended up sneaking in a few visits to the gym, because sometimes I found myself shirking my virtual trainers.

I also discovered, though, that if you're disciplined, and keep your sense of humor, these electronic workouts can be a big help. Do it faithfully, and you can feel yourself growing stronger from day to day.

Here are some free optionsto try.

Pedometer

Many smartphones have a pedometer app automatically. Mine didn't, so I got one called, well, Pedometer. I use it to shoot for the recommended 10,000 daily steps. This thing is iron. It has never failed me.

Human

This app aims to get you to spend at least 30 minutes on your feet, which it calls your "daily 30." It will wheedle, "How about an afternoon walk before dinner?" Or "Let's go around the block." Or simply, "Let's get up." Get to your Daily 30, and it heaps praise on you. "You're making other people jelly." Once, it said simply "Goodness."It also lets youstackyourself up against active people near you.My main rival isHoward, the guy I married. He installed Human (human.co) when I did and naturally, is always ahead on the leader boards. I've had a few technical problems with the app.Otherwise, it'samusing and encouraging. Ithas encouraged me to walk when I otherwise would not have.It maps your walk,ingeniously, over grids of Buffalo streets. When it says, "Stretch your legs," it's hard to argue.

BeFiT

This network of YouTube videos offers over 600 workouts. Many of them are the loud,fat-blasting, pound-it-out variety, some led by TV fitness guru Jillian Michaels. Buta few are unusual. And BeFiT (youtube.com/user/BeFit) offers a definite change of pace inan extensive series ofBallet Beautifulworkouts, led by Mary Helen Bowers. She trained Natalie Portman for "Black Swan," which is recommendation enough for me. Try the Ballet Beautiful Blast for when you don't have much time. I can't sum up her style better than one person did in the comment section: "Everything's white, there's relaxing music playing in the background, she's so calm, talking gently and then there's me. DYING."

Blogilates

An app and a YouTube channel (youtube.com/user/blogilates) thatstars Cassey Ho, who is funny, bubbly and cute. She emails you calendars, too, with exercises specified for every date. The workout I tried was just too grueling too much squat, squeeze, lunge, crunch, over and over. Aren't crunches outdated? Didn't they decide that planks are better? But she makes you laugh at the same time. Good for those days after you ate those wings and wish you hadn't.

Boho Beautiful

These are a couple of hippies on YouTube (youtube.com/user/cexercize), Mark and Juliana,who lead you through yoga and Pilates workouts.Apparentlythey got married in a flower child wedding, sold everything in their Toronto apartment and are now bumming around the world. They've got it all figured out, and their pep talks about gratitude and mindfulnesscan get a little annoying.But the workouts are fun. They are broadcast from breathtaking locales, from the tropics, where they did yoga among elephants,to Canada'sBanff National Park, whereJuliana did Pilates by a frozen lake.You have to wonder if it's all fake, and they've been in Toronto all along. But you're entertained, and you get in a workout, with a minimum of the New Age proselytizingyou sometimes have to put up with in a gym yoga class. Juliana is beautiful and nice, and you can tell yourself thatwith a little more work, you might be able to look like her.

eFit30

This "online gym" (efit30.com) is a favorite of mine because it features teachers from Australia and South Africa. I love their accents and also their humor. "Clear a space on the floor and let's get started," is whatone Pilates instructor, Angela, typically tells you. And: "Tighten your butt, need I say more?" There are a lot of yoga videos, too, for every level. They work you out without killing you and, again, without that New Age stuff. (Why do so many yoga teachers have to ask me to set an intention for my practice? My intention is to look like a supermodel.)

Kristin McGee

I like videos filmed in pretty locales, so I can forget that I'm in my cluttered living room.So I was happy when I found a video (kristinmcgee.com) showing a tall, lean woman working out in a lovely, candlelit lodge.Mistake! Ten minutes later, I was exhausted. Keep going, I told myself.And I did all through this hour-long video. When I could get up, I read some of the video's comments. That was when I learned who my trainer was Kristin McGee, a celebrity trainer. "This woman is not normal," someone had commented. "I almost broke my legs." Someone else had written, "OMG I think I just died." Icould honestlyhave typed: "LOL me too."But that candlelit lodge was pretty,and there was enough variety in the workout to make me want to try another one. Plus, I like a challenge.I'll be back. McGee has her own YouTube channel (youtube.com/user/kristinmmcgee) with a wide variety of workouts and stretching videos.

PopSugar Fitness

This offers a dizzying variety of YouTube videos (youtube.com/user/popsugartvfit). The trainers chirp things like, "Another day in paradise!" and "Get ready to burn it up!" And I feel cool seeing videos with titles like "5 Moves to Add To Your Urban Run" (not that I run), "5 Boxing-Inspired Moves For a Flat Belly," and the one I ended up settling on, "30-Minute Fat-Frying Bikini Body Workout." The fat-frying workoutwas kind of brutal, sure. But the trainers on this site have a way of keeping you laughing. I also like that whatever workout you want short, long, beginner, advanced, cardio, Pilates, anything it's here.

Sworkit

This is an app (sworkit.com) that lets you build your own workout. They give you mini-videos of various exercises,incorporating strength training, cardio and yoga. You choose the number of minutes you have, and tell it which part of your body you want to work on. It's pretty no-nonsense, and it doesn't coach you, but it's easy to use, and you get to watch a human being albeit a very fit human being doing the exercises. And itdoes make the most of your time.I liked the Dive Bomber Push Up. I never thought I could do push-ups, but I could do this one because it's that flow you do in yoga, going from Down Dog down to Up Dog and then back again. Wow, look at me! Suddenly I'm fit.

Well, more fit than I was, anyway.

Exhibiting rare will power, I decided to take on a 21-Day Pilates Challenge from Boho Beautiful, listed up above. It is anchored on a grueling 30-minute long Pilates session, which you perform many times over the course of three weeks. By now I have it pretty much memorized. "Hold that leg. Do not let it drop. Breathe. You can do it. Awesome. Awesome, guys! Now we're going to move that leg around in a circle..."

"Ow," I kept saying through gritted teeth. "Ow ow ow ow ow." But I kept at it. I also made sure to do other videos prescribed in addition to that one, with such titles as "Define Your Abs" and "The Waistline Crusher." Hey, it's all free! And after a few days, the ab stuff wasn't as bad. The leg stuff took longer, but two weeks in, it was less excruciating. I didn't lose any of the 10 pounds I was trying to lose. But things started feeling different.

Day 16 brought a payoff. Two weeks before, I had recklessly bought a dress that was too small for me."I'll diet into it," I had told myself. Yeah, right.

Just for the heck of it, I tried on this dress and it fit!

It had to have been this challenge. I hadn't made any other changes in my life. Other things fit better, too in some cases, dramatically. Thank you, Boho Beautiful! Thank you, Refresh! Thank you, technology! And now, it's back to the mat.

I still have four days to go.

email: refresh@buffnews.com; mkunz@buffnews.com

Twitter: @BNrefresh, @MaryKunzGoldman

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Gyms not your style? Shape up with an online workout - Buffalo News

Community members will be able to eat steak, dance and participate in a live auction this Saturday while supporting animal welfare.

The Monroe County Humane Associations annual Tails on the Town fundraiser will take place Saturday at the Bloomington Country Club. The event, which includes dinner, music, dancing and auctions, will bring in 200 attendees and raise more than 20 percent of the associations annual budget.

The event is vital in funding the associations many programs, including a low-income veterinary clinic, a pet food pantry, mobile vaccine clinics, animal education initiatives and an animal therapy team.

Its a fun evening to get together and relax and have fun supporting animal welfare in our community, event coordinator Kimberly Goy said.

Planning the event has been anything but relaxing, Goy said.

Goy and her team started planning for the event last December. They coordinated with the donors, the hosts at the country club, the auctioneers and the attendees to make sure the event runs smoothly.

If anything does go wrong, she said they will just have to roll with the punches.

Theres always something that goes wrong, but you just deal with it and put a smile on your face and remember why youre doing all this, she said.

Goy also said planning the event would have been impossible without the support of her committee, interns, volunteers and donors.

Almost everything from the centerpieces to the wine and beer was donated, she said. The wine came from Oliver Winery. The beer was from Upland Brewery. The desserts were donated by Kroger, and the dinner of crab cakes, grilled sirloin and vegetable strudels came from the country club.

I could sit at my desk all day, and I still wouldnt be able to do this myself, she said. It takes a community.

After all the planning, Goy said the best feeling in the world is to see the event come together. The end product makes all the work worth it, she said.

Theres just a huge sigh of relief, and then you look around the room and see the attendees smiling and laughing and having fun and just being happy to support the cause, Goy said.

One of Goys favorite parts of the evening is the auction, which includes smaller items such as yoga classes, golf instruction, and local food and restaurant vouchers.

The live auction comes next. Professional auctioneers present items such as a private airplane ride over Monroe County, a hot air balloon ride and an experience playing and painting with walruses at the Indianapolis Zoo.

Goy said attendees can be competitive during the live auctions, and it can fun to see them dress up in fancy cocktail dress, then throw up their bid cards while yelling at the auctioneers.

After the auctions, attendees will dance and listen to music by a Bloomington-based folk and rock band called Five Spoke Wheel. They will also hear representatives from the humane association speak about the changes they have undergone and the things they have accomplished in the past year.

While Tails on the Town is almost sold out for this year, Goy said there are plenty of opportunities for people to help out during the rest of the year. Volunteers can help plan events, help at the veterinary clinic and work with animal ambassadors at schools after filling out an online application.

Goy said the humane association is here to serve the community but it cannot do that without the support of that community. As a result, she said she is grateful to everyone who helps organize the event and keeps the association running every day.

We cant do this on our own, she said. We need all of you. We need the community.

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Tails on the Town to offer night of dinner, music and auctions to support animal welfare - Indiana Daily Student

Folk musician Gregory Alan Isakovperformed a 90-minute set including a yet-to-be-released song off an upcoming album in front of a lively audience at Liberty Hall Wednesday night. Lawrence was the first stop on Isakovs tour to promote his 2016 album Gregory Alan Isakov with the Colorado Symphony." The album is a collection of songs from Isakovs previous five albums, but reimagined with the accompaniment of a full orchestra.

Opening musician Sera Cahoone started the show with a brief set of fun, thoughtful American roots songs about love and the Colorado landscape. Cahoone and her violinist told the audience that theyd misplaced the money made from merchandise sales.

They werent kidding.

I feel like were going to find it because you guys bring a good energy, Cahoone said.

A constant chatter came from the audience for most of Cahoones set mostly from the bar area but the conversation wasnt rude or apathetic. Cahoone and Isakovs music created a relaxing, no-rules atmosphere.

At the beginning of the night, the line for the show was out the door at the scheduled 8 p.m. start time, with the performances running late. Free State High School seniors Mariah Houston and Kahler Weibe attended the show together at Wiebes request, who has been listening to Isakovs music for years. She said when she found out Isakov was coming to town, she immediately made plans to attend.

I was like, I am going to this concert, Wiebe said.

Houston, who plays the French horn in the Free State High School marching band, said she was looking forward to seeing Isakovs numerous instrumentalists perform.

After Cahoone's performance, Isakov came out alone, holding his guitar on a stage decorated with lamps painted to look like globes. The rest of his band joined him after the first song. Five musicians, each of whom played multiple instruments throughout the night, enthusiastically accompanied Isakovs songs. The violinist danced around stage during the more upbeat numbers, leaning over to jam with the guitarist or play along with the drummer.

The lights were turned completely off when Isakov played Big Black Car, off of his 2009 album This Empty Northern Hemisphere.The songs somber tone is much like most of Isakovs other music. He apologized to the audience for writing such sad music.

I realized recently that we dont have any happy songs, Isakov said.

Despite a slower tempo, the audience loved Isakov. The applause was thunderous after he played the final notes of Saint Valentine.

Isakovs band went on and off stage during the concert, leaving the frontman alone for a few tracks in the middle of the set. Theyd return and form an arc around Isakov, huddling and singing backup, as if they were a band of old musicians in the Appalachian Mountains.

Its like barbershop mixed with, Where are these guys from anyway? Isakov joked.

Isakov was warm and charming to the crowd. He felt comfortable enough to debut a song from an as yet unannounced seventh album.

He issued a disclaimer, saying that the song might not ever be performed again if the audience didnt like it.

They all deserve the chance to be played once before I kill them, he said.

The song title not given was in Isakov's regular sweet style and employed full use of his excellent guitar playing and soothing vocals.

Last night was not only the first stop of Isakovs American tour, but it was also his first time in Lawrence. He seemed to like being there as much as his audience did.

I think this one was the best first shows ever, Isakov said.

Edited by Ashley Hocking

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Folk musician Gregory Alan Isakov puts on fun, soulful show at Liberty Hall - The University Daily Kansan

Sun-News Reports , . 12:04 p.m. MT April 20, 2017

Mesilla Valley Jazz and Blues Society will hold its fourth annual Red, White & Blues Festival at St. Clair Winery. The outdoor festival will feature six-hours of live music.(Photo: Ansaharju, Getty Images/iStockphoto)

Enjoy a relaxing evening of blues and jazz during Mesilla Valley Jazz and Blues Societys fourth annual Red, White & Blues Festival from 4 to 10 p.m. on Saturday, April 22, at St. Clair Winery & Bistro.

Three bands are booked for the six-hours of live entertainment, beginning with CW Ayon Trio from 4 to 6 p.m. CW has added two more players to his act, creating a new sound with Felipe Calavera on bass and Chris Smith vocals and guitar. CW has long been a local favorite one-man band with an amazing blues repertoire and is set to show off his new group.

The Muddy Hands Blues Band and Friends will perform from 6 to 8 p.m. The band has been on hiatus for a while, but will be cranking up the tunes with Ben Altamirano on harp/vocals, Bill Godby on lead guitar, John Hyndman on bass, Bill Haeker drums and Kenny Arroyos on keyboards. There will also be a guest horn section with Dwight Goetz and Josh Carter and backup vocals featuring Pam Rossi. Sage Gentle Wing promises to put in an appearance. This band has lots of local talent and has a wonderful feel playing Chicago Blues, Texas Shuffle and Memphis Blues. This has the making of a monster set so be there for a great sunset performance.

The third band set to play the festival is the Todd Tijerina Trio from Albuquerque from 8 to 10 p.m. Recipient of four New Mexico Music Award nominations in 2011, winning Blues Song of the Year for Nothin Like the Blues. Todd Tijerina is featured on guitar/vocals, Dave Heidt on bass/vocals and Mo Roberts on drums.

A hot time in Mesilla will be assured. The setting is idyllic as the St. Clair Winery & Bistro front lawn has a magnificent views of the Organ Mountains, the perfect backdrop for fine bands, drinks and food.

Tickets are $15 in advance with online sales at mvjazzblues.net or at purchase tickets at the following locations: St. Clair Winery & Bistro, Hubbards Music-N-More and Whites Music Box. Tickets at the door will also be sold at the door for $20. Guests are welcome to bring lawn chairs, blankets, small sun umbrellas and sunscreen. No outside food or drinks are allowed.

Hosting the annual event is the Mesilla Valley Jazz and Blues Society, a non-profit organization dedicated to promote the appreciation of Jazz and Blues art forms. The group also works to create opportunities for established and aspiring musicians. All proceeds for the festival go to the societys scholarship funds for NMSU music students. These funds are the Bob Burns Music Scholarship and the Helen Sachs-Helder Vocal Jazz Scholarship. The society will be having a raffle where the proceeds will go to their scholarship fund.

This years prizes include a Fender DG-8S Dreadnought Acoustic Guitar Pack which includes: acoustic guitar, gig bag, instructional material, strings, strap tuner and picks value $200, donated by Hubbards Music N More. St. Clair is donating a wine basket worth over $200 and there will also be CDs from the performing bands. Tickets will be $5 each or 3 for $10 with advance sales at Hubbards.

What: Fourth annual Red, White & Blues Festival

When: 4 to 10 p.m. Saturday, April 22

Where: St. Clair Winery & Bistro, 1720 Avenida de Mesilla

Cost: $15 in advance or $20 at the door

Info: mvjazzblues.net

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Annual blues festival highlights jazz talent - Las Cruces Sun-News

He could light up a room, said Cyndy Clark, a Gold Star mother, as she talked about her son, Sgt. Richard Giordano, to the other Gold Star Families at her table. I miss him every day and even though I didnt get to spend many years with him, I appreciate every second I did have with him.

Clark and three other Gold Star Families united with Soldiers from the 101st Special Troops Battalion, Sustainers, 101st Airborne Division Sustainment Brigade, 101st Abn. Div., April 13 to honor their fallen Soldiers during the Fallen Sustainers Remembrance Ceremony.

Clark, who lost her son in 2012 in an accidental drowning on Fort Bragg, North Carolina. This is the third time Clark and her husband have attended the ceremony, and although Giordano was never part of the unit, the Sustainers have made her feel like part of the Family.

The unit has really adopted us into their Family here and its been great so far, Clark said. The respect they show us and our son every year is just truly amazing.

The ceremony honored 18 fallen Soldiers, 14 of whom were from the 101st STB, 101st Abn. Div. Sust. Bde, with the remaining four Soldiers from different units and duty stations ranging from the 2nd Brigade Combat Team, 101st Abn. Div. to Fort Bragg, North Carolina.

Lieutenant Col. Wally Vives-Ocasio, commander of the 101st STB, 101st Abn. Div. Sust. Bde., said that although the ceremony was initially held to honor those who died during the attack on Forward Operating Base Gamberi, Afghanistan, on April 16, 2011, it was important to honor all the fallen Soldiers from the battalion and those Soldiers from the battalions extended Family.

We wanted to keep the ceremony close to the date of the attack because in one single attack we lost five Soldiers, said Vives-Ocasio. The unit has really adopted us into their Family here and its been great so far, Clark said. The respect they show us and our son every year is just truly amazing.

The ceremony honored 18 fallen Soldiers, 14 of whom were from the 101st STB, 101st Abn. Div. Sust. Bde, with the remaining four Soldiers from different units and duty stations ranging from the 2nd Brigade Combat Team, 101st Abn. Div. to Fort Bragg, North Carolina.

Lieutenant Col. Wally Vives-Ocasio, commander of the 101st STB, 101st Abn. Div. Sust. Bde., said that although the ceremony was initially held to honor those who died during the attack on Forward Operating Base Gamberi, Afghanistan, on April 16, 2011, it was important to honor all the fallen Soldiers from the battalion and those Soldiers from the battalions extended Family.

We wanted to keep the ceremony close to the date of the attack because in one single attack we lost five Soldiers, said Vives-Ocasio. It was also important for us hold the ceremony because although some of the Soldiers were not from our unit, they are still our brothers and sisters in arms, and providing this ceremony for their Families is the least we could do for them.

The battalion and the Gold Star Families honored their fallen Soldiers by displaying the Soldiers photographs in front of a battalion formation and unveiling each picture one by one, then conducting a 1-mile remembrance run.

Clark, who walked the mile with two other Gold Star Family members, said she and her husband enjoy attending ceremonies like this because it helps honor the memory of their son.

Its comforting to know that the Army remembers their fallen Soldiers enough to take a day to honor and remember them, Clark said.

Clark added that organizations like the Tragedy Assistance Program, Army Community Service Survivor Outreach Services and the Gold Star Survivors program are what helped her and her husband after their sons death and encourages all Families who have lost a loved one to reach out to the different programs.

After the run, Families were invited to attend a breakfast in the battalions classroom while the 101st Abn. Div. band played for those in attendance.

Clark said she enjoyed everything from the unveiling of pictures to hearing the relaxing music the band played during the breakfast and cannot wait to see what the battalion has planned for next year.

Everything was truly wonderful this year, Clark said. Every year is different, but its always a wonderful experience and it means the world to us to see our sons picture displayed.

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Remembering those who gave all - The Fort Campbell Courier

I was invited to try the float tank by Lexi Matthews at FM Integrative Health in Fargo, home to the first float tank in North Dakota only open to the public since early April. Sensory deprivation tanks have been around since the '50s but have seen a resurgence in popularity over the past year or so. Proponents say spending up to an hour floating in an enclosed chamber of salt water devoid of light and sound helps relieve anxiety, stress, insomnia and chronic pain.

"It just gives you a chance to calm down and relax, which is not something we take time for anymore," says Matthews. "By just stopping, it forces the body to shift from being super energetic to rest and digest which is the other side of your nervous system."

We walked from the lobby into the small room holding the float tank and I was immediately surprised by how big the tank was; it was more like the size of a small car than the coffin-like tank I saw in my only other point of reference on float tanks an episode of "The Simpsons." (Important online research.) In the episode, Lisa tried a float tank and got into a meditative state that caused her to hallucinate that she turned into her cat, a tree and Cokie Roberts.

Matthews didn't say anything about Cokie Roberts, but told me, "It's a totally new experience unless you've floated in the Dead Sea." (I have not done that as it would require me to be seen in my bathing suit.)

Matthews said before getting in the tank which is filled with 10 inches of water and 800 pounds of Epsom salt I first had to get clean: remove my makeup and take a shower. This step ensures the tank stays as free from oils as possible. There is also a filter which runs for a half-hour in between clients.

As I stepped in the water, it felt lukewarm close to my own body temperature. I shut the door and laid back in the darkened tank. I was struck by how easily I floated. The high salt content of the water created extra buoyancy. (I guess I would have known that if I had taken that vacation to float in the Dead Sea.) The tank was not completely dark as a small blue light shown from the bottom.

Unlike some tanks, FM Integrative Health pipes relaxing music into the chamber so as I floated I listened to the music and drifted away, or rather tried to drift away.

My thoughts: "Oh, that's lovely violin music...so peaceful. Shoot, Laura (my daughter) needs a new viola. I meant to call the violin store today. I wonder if they're open until 6 p.m. when I get off work. If I'm late getting home, what will I make for dinner? What's in the freezer?"

STOP!

Time to float.

I closed my eyes and concentrated on not concentrating. It helped that I didn't feel claustrophobic like I thought I would. The top of the tank was a couple of feet above my head and I noticed as little sparkles of light peeked through it looked like a constellation of stars. (Maybe this new age woo woo stuff is how it started for Lisa Simpson).

I floated for a few minutes with the music and light, but I chose to turn both off to completely deprive the senses. After a couple of minutes, I felt myself drift further. I gently stretched my neck back and forth, but mostly I just laid there in the quiet darkness. I wouldn't say it was the psychedelic experience some users report, but I found it incredibly relaxing and peaceful and hard to get out of the tank when my session was over.

When it was over, I showered to get the salt off my body. I got a little salt in my ears and eyes, but that was a minor inconvenience compared to how soft my skin felt. Better yet, I still felt relaxed a couple of hours later the kind of relaxed you feel stretched out on the deck on a warm summer day enjoying a cocktail. I didn't turn into a cat, a tree or Cokie Roberts, but I'd consider it a win, and no one had to see me in my bathing suit.

If you'd like to see my experience in the float tank check out our video at Inforum.com.

For more information:

FM Integrative Health

3441 45th St. S. Fargo

(701) 364-9915

Float sessions costs:

45 minutes for $50

60 minutes for $60

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What it's really like to float in a sensory deprivation tank | INFORUM - INFORUM

Bumming, butt stuff, dookie love. Whatever you call it, anal sex is on the up. While it doesnt float everyones boat, a growing number of men and women (a combined 78 per cent according to The National Survey of Family Growth in 2016) have tried it at least once.

Aside from being the ultimate form of birth control, some women can also experience orgasm through anal penetration and equally for guys, the butt is home to the prostate (or male g-spot). If ever there was a reason to give anal sex a go surely this is it, so here are the cold ass facts for doing it right.

Everyone likes surprises and everyone like sex. So it makes sense to combine the two, right? Wrong. Anatomical and, erm, logistical issues aside (well get to those in a minute) issues, just sticking it in is a surefire way to put any partner off anal sex for life.

Talk about it beforehand; it may be something new to the other person or something they have wanted to ask you. Make sure you are both in agreement that its something you want to try, and its not one person doing it to please the other.

Preparation is key to a pain (and mess) free anal experience. There is no way to beat around the back door with this one chowing down on heavy Mexican food or hot drinks that might encourage bowel movements beforehand might not be the best idea.

Of course, there can be some collateral damage that comes with the territory, but the risk can be minimised by doing the business before doing the business, being freshly showered and even using an anal douche for extra precaution.

Theres a fine line between attempting and enjoying anal sex, and along with preparation, setting the mood is one of the major factors in determining this.

Opt for a slow and sensual approach, with the aim building adequate relaxation and arousal, as opposed to a quick wham bam, and it should feel good for both. Turn off your phones, light some candles and put some relaxing music on.

The ins and outs of anal sex arent limited to, well, the ins and outs. Foreplay is a major part of the act and can help warm up the butt for bigger things to come.

A body massage can be a great way to get a partner into a relaxed state. Explore are the perineum (i.e. the gooch) before working down to the anus. You may also want to try some anal lingus (rimming) before moving on exploring further with a lubed up finger or sex toys.

Lube. Lots of lube. Like, lube on you, lube on them. And go slow. This part takes time and patience. You may need to build up to full penetration over a couple of sessions, and at first it can help to keep to positions that allow shallow penetration.

Missionary can be a good starter as the thighs and bum cheeks act as a buffer. Allowing whoever is on top to control the depth and go at their own pace.

Despite any horror stories you may have heard, the risk to return ratio of anal sex is a positive one when done right. The final, and arguably most important, thing to remember is communication and feedback. After lube, that is.

Communication isnt just about what is said; its also about reading the physiology of each others bodies and how they respond to different movements and positions, the sounds they make and the faces they pull. If that O-face is more of an Oww-face, its probably worth trying to switch things up.

Read more here:

The Beginner's Guide To Anal Sex - FashionBeans

The Courier-Post 7:09 p.m. ET April 18, 2017

Hope aboard the Cape May trolley to check out Exit Zero events.(Photo: Mid-Atlantic Center for the Arts)

Seeking some fun adventures? Visit South Jersey has these six suggestions for springtime fun:

1. Exit Zero Jazz Festival:April 21, 22, & 23, all day at multiple venues throughout Cape May.

This multi-venue festival offers three full days of live performances staged in the Schmidtchen Theater, the Cape May Convention Hall and in the clubs of Cape May. There will be a wide array of jazz and other genres of music performed throughout the weekend. The festival will feature great musical artists such as Maceo Parker, the Ray Charles Orchestra, Robert Glasper Experiment, NeTTWork Trio, Charnette Moffett, the Freddie Hendrix 4tet, gypsy jazz violinist Daisy Castro and many more.Visit South Jersey is a sponsor of the festival. Visit http://www.exit0jazzfest.com/

A vendor sells produce at the Westmont Farmers Market.(Photo: File photo)

2. 9th Annual Go Green Event:Saturday, April 22, 10 a.m. to 2 p.m.,MacArthur Boulevard and Crystal Lake Avenue, Haddon Township.

With over 33 vendors, this event marks the unofficial kickoff to the Westmont Farmers Market. Come sample their delicious food and enjoy the abundance of activities! Pick up plants for your garden, learn about the importance of pollinators and meet Pollination Stations friendly owl, meet local environmental organizations, touch a few creepy crawlers with the Bug Lady, and hang out with a few reptiles while learning about wildlife habitat with Rizzos Reptiles. There will also be a bike auction at noon, the opportunity to drop off your e-waste for recycling, papers for shredding, household stuff for Goodwill, blankets and unwearable clothing for New Jersey Aid For Animals. Visit http://www.haddontwp.com/9th-annual-go-green-event/

3. Saturdays on the Crushpad:Saturday, April 22, 11 a.m. to 6 p.m. Hawk Haven Vineyard & Winery, Rio Grande

Its been a long hard week, and now its finally time to relax! Escape to Hawk Haven for an afternoon of wine, gourmet snacks, and live music by Jim Doran from 2 PM - 5 PM. Kick back, relax, and enjoy the vineyard views paired with musical performances by local singer-songwriters. Saturdays on the Crushpad is every Saturday from spring to fall with no cover charge. Visit hawkhavenvineyard.com/

Daffodils inspire a spring event in Moorestown.(Photo: COURIER-POST FILE)

4. Daffodil Day:Saturday, April 22, 9 a.m. to 4 p.m.Main Street, Historic Moorestown

Join the folks in Moorestown for their second annual Daffodil Day. There will be plenty of fun activities to welcome in spring such as a art walk, live music, carriage rides, a pet costume contest, bicycle decorating ad so much more! Presented by the Moorestown Business Association.

http://www.facebook.com/MBA-Daffodil-Day-Moorestown-772095156224919/

5. Specialty Cocktails, Wine, Martinis & Tapas Saturday, April 22. 1 to 5 p.m. Tomasello Winery, Hammonton

Youre invited to stop by the Palmaris Room at Tomasello Winery for a happy hour featuring the Tomasello Almond Joy Martini and other specialty cocktails available for purchase along with beer, wine, light fare and Tapas. Bring your friends and family for a casual, relaxing Saturday afternoon Happy Hour at Tomasello Winery! http://www.tomasellowinery.com/

6. Music Around the County: Pennsylvania Young Performers Orchestra Sunday, April 23, 3 to 5 p.m. Davidow Hall, Salem Community College, Carneys Point

Music Around the County presents a free concert with acclaimed cellist, Geroge Atanasiu and the Pennsylvania Young Performers Orchestra at the Davidow Auditorium at Salem Community College. This performance will showcase the versatility of the Pennsylvania Young Performers Orchestra and feature a solo by Atanasiu on cello in Bachs Arioso in G Major. Other selections include Dvoraks Quartet in F Major, Vivaldis Concerto for 2 CellO and String Orchestra in G minor, and many more! https://visitsalemcountynj.com/

For more events, visit VisitSouthJersey.com

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6 cool things to do in South Jersey - Cherry Hill Courier Post

For most of us a room is a simple place to lay our head down. It can transform into an impromptu movie theater for Netflix binge nights. They can become the go-to area for studying for that next exam. But did you know that every aspect of your room works together to affect not only your moods but also your overall study habits? From the color of your walls and pillows, to the way your furniture is arranged, it all combines together to impact the atmosphere.

Some of the more interior design educated may call this atmosphere the overall feng-shui of your area. Although, most just call it decoration. It has an effect on things you never imagined.

For example, the color of your walls and the items you put in your room have a major impact on mood and productivity. Red evokes passion and power. Green shows harmony, nature, safety and peace. Orange brings about creativity and happiness, which is a great thing for us Bearkats! Blue can pull on emotions of trust and loyalty. Yellow, cheerfulness and light-heartedness. Each color can represent a different prominent feeling. Plus, all of the colors work together to create an overall energy within your room and also within your head.

But colors arent the only things at play here! The arrangement of your furniture can make a difference. Something most people tend to do is place everything against the wall. Turns out, this creates dead space and negative energy. This only makes it harder to concentrate when settling in to study, experts suggest that you should try to mix it up a bit and place furniture in a non-symmetrical way. Another great tip for cultivating creativity is to choose furniture that is different in style. For instance, try a vintage side table mixed in with a classic modern lamp. Using varying textures and patterns within you room can help to relax and expand the mind. Even while you sleep!

Other things to consider when designing your room include the sounds and smells you hear. These things play into the overall vibe and feelings your room creates. Try adding in a Bluetooth speaker system to softly play jazz or relaxing music in the background. For something subtler consider adding a small fountain of water to quietly drip that adds to the backdrop. When it comes to smell, buy a nice candle or consider investing in an incense burner to insure your space smells the way you want it to be: rain, blossoms or clean sheets.

Keeping your room in tiptop space not only helps your mood, but it helps boost your learning potential. Those of us that have spent hours cramming pointlessly and retaining very little could use a little bit of extra help. Maybe next week it might be a cool experiment to rearrange your room and see if anything changes.

Last Updated on 18th April, 2017, 6:34 PM

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Adding Feng shui To Your Lifestyle - SHSU Houstonian Online